Training Log Archive: RichIn the 30 days ending Nov 30, 2008:
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Orienteering 1:05:25 [2] 3.5 km (18:41 / km) +250m 13:46 / km
shoes: VJ Twister
Orienteering 19:50 [4] *** 2.4 km (8:16 / km) +130m 6:30 / km
ahr:153 max:167 spiked:8/10c shoes: VJ Twister
Orienteering 39:48 [2] 2.5 km (15:55 / km) +120m 12:50 / km
shoes: VJ Twister
Orienteering 20:02 [4] **** 2.8 km (7:09 / km) +120m 5:54 / km
ahr:159 max:170 spiked:6/6c shoes: VJ Twister
Orienteering 40:20 [2] 2.6 km (15:31 / km) +150m 12:02 / km
shoes: VJ Twister
Orienteering 13:06 [4] *** 1.5 km (8:44 / km) +30m 7:56 / km
ahr:165 max:175 spiked:28/34c shoes: VJ Twister
Running warm up/down 32:00 [2] 5.0 km (6:24 / km) +20m 6:16 / km
shoes: Asics
Note
Running intervals 32:51 [5] 6.4 km (5:08 / km)
ahr:165 max:182 shoes: VJ Twister
Running long 1:41:26 [4] 19.85 km (5:07 / km) +300m 4:45 / km
ahr:150 max:166 shoes: Asics
Note
rhr:39 (rest day)
Orienteering intervals (Trains) 1:20:00 [4] *** 5.0 km (16:00 / km) +310m 12:13 / km
ahr:150 max:178 spiked:18/20c shoes: VJ Twister
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: VJ Twister
Orienteering race 1:01:43 [5] *** 8.8 km (7:01 / km) +165m 6:25 / km
spiked:19/27c shoes: Inov8 Flyroc 310
Running 25:00 [3] 3.5 km (7:09 / km) +80m 6:25 / km
shoes: Inov8 Flyroc 310
Orienteering race (ShUOC Sprint Prologue) 17:53 [5] *** 2.7 km (6:37 / km)
spiked:19/23c shoes: Inov8 Flyroc 310
Running warm up/down 30:00 [2] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 Flyroc 310
Orienteering race (ShUOC Sprint Final) 22:46 [5] *** 3.5 km (6:30 / km)
spiked:28/30c shoes: Inov8 Flyroc 310
Running warm up/down 20:00 [1] 1.5 km (13:20 / km)
shoes: Inov8 Flyroc 310
Running intervals 20:00 [5] 4.0 km (5:00 / km) +80m 4:33 / km
shoes: Asics
Strength and Conditioning (Circuits) 50:00 [4]
shoes: Asics
Running intervals 30:00 [5] 6.0 km (5:00 / km)
shoes: Asics
Orienteering race 1:05:00 [5] *** 7.9 km (8:14 / km) +390m 6:36 / km
spiked:19/23c shoes: VJ Twister
Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
shoes: VJ Twister
Running intervals 40:00 [5] 4.0 km (10:00 / km) +240m 7:42 / km
shoes: Inov8 Flyroc 310
Running 20:00 [2] 3.5 km (5:43 / km) +20m 5:33 / km
shoes: Inov8 Flyroc 310
Running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Inov8 Flyroc 310
Running intervals 48:00 [5] 9.7 km (4:57 / km)
shoes: Asics
Running 35:00 [1] 4.8 km (7:17 / km) +30m 7:04 / km
shoes: Asics
Running intervals 30:00 [5] 6.4 km (4:41 / km) +50m 4:31 / km
shoes: Asics
Running long (ish) 1:25:00 [3] 15.66 km (5:26 / km) +150m 5:11 / km
shoes: Inov8 Flyroc 310
Running (Recovery) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Flyroc 310
Running intervals 50:00 [5] 8.0 km (6:15 / km) +400m 5:00 / km
shoes: Inov8 Flyroc 310
Note
(sick)
Running intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: Asics
Orienteering race 1:15:01 [5] *** 12.8 km (5:52 / km) +150m 5:32 / km
spiked:15/18c shoes: Inov8 Flyroc 310
Running warm up/down 40:00 [2] 4.0 km (10:00 / km)
shoes: Inov8 Flyroc 310
Note
Running 30:00 [3] 4.0 km (7:30 / km) +50m 7:04 / km
shoes: Inov8 Flyroc 310
Orienteering 40:00 [3] 5.0 km (8:00 / km) +150m 6:57 / km
shoes: Inov8 Flyroc 310
Running 25:00 [3] 3.5 mi (7:09 / mi) +70m 6:43 / mi
shoes: Inov8 Flyroc 310
Running warm up/down 30:00 [1] 1.0 km (30:00 / km) +30m 26:05 / km
shoes: Inov8 Flyroc 310